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Physique's Fitness Thread [Detailed]
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Physique's Fitness Thread [Detailed]Posted:
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Joined: Mar 08, 201311Year Member
Posts: 1,280
Reputation Power: 78
Status: Offline
Joined: Mar 08, 201311Year Member
Posts: 1,280
Reputation Power: 78
Hey guys this is Physique's topic about fitness and I'm no expert but im always learning and have read and studied load's around aspect's of fitness and watched hours of video's on youtube about different fitness guru's tips and advice, now I'm going to share thing's I've used and learned that's worked for me.If your only going to critisize and pick fault just leave this thread.
Basic things you need to know and do.
-------------------------------------
*Getting fit is roughly 65% Diet and 35% Your workout.
*You need to know what you want to achieve (Loose weight,Gain muscle,Increase Muscle Density etc..)
*Find an inspiration (helps alot).
*Get yourself a gym membership or weight's(Gaining Muscle).
*Set yourself a target or goal.
*Be dedicated.
*Take pictures of yourself monthly, nothings better than going through pictures and seeing the difference over time.
*Be patient.
Diet
------
If your wanting to do anything to do with fitness diet is key it's going to help you achieve you goal faster and make it easier.Now here's just my tips on what I did for the following.
Loosing Weight
--------------
-First of all your going to want to find your current calorie intake, then your going to slowly reduce it don't go crazy with dropping the amount you don't want to shock your body.
-Personally I have days with low carbs and high lean protein foods and a day fast.
-Drink plenty of water around a gallon and a half or drink plenty of green tea be careful not to over do it though.
-You want to increase the amount of meals you eat per day instead of the traditional 3 meals it should be around 4-7 but you want the meals to be small portions only enough to take away hunger not so much you feel bloated.
-Eat as little sugar foods or none at all if possible, avoid all processed foods also.
Supplements
---------------------
Key thing to know supplements aren't miracle worker's as the word means just helps you out if used correctly.
For example to keep my metabolism high I eat around 5-6 meals a day and say during school were I can't have a good healthy meal 'll have a portion of fruit and a protein shake(This is making up to a meal.
Now here's some supplement's I've used and think are worth the money also all will be found at [ Register or Signin to view external links. ] .
Whey Protein
This will help if your trying to gain some weight and size.
Creatine Monohydrate
This helps fuel your muscles and from my experience while taking the supplement I grew in size quickly but after stopping my gains slowed and maybe even decreased slightly.
These are only 2 supplements I recommend as any other's you shouldn't need like weight loss pills or shakes good diet and plenty of cardio does the job.
Workout tips (Loosing Weight)
-----------------------------
You want to do mainly cardio this is the ultimate kind of excersise for burning that fat best types I think are below.
*Skipping
*Running
*Metafit Workout/ Link - [ Register or Signin to view external links. ]
*Go a walk.
*If your lifting weights you want to do as many compound(More than 1 muscle group working at once) excersises as possible.
Gaining Muscle
---------------
-First of all you don't want to be a curl monkey don't think you can get big arms from only doing bicep curls because it's your triceps that make 1/3 of your upper arm.
-You diet is critical you can allow yourself to raise your calorie intake if your skinny already but be careful not to over do it.
-You want to do heavy weight's were you can only do between 3-7 reps.
-You always want to do legs even if you only want a big upper body legs are the biggest muscles in your body and working these with heavy weights, and therefore if there the biggest they'll release the biggest amount of teltestrone(Male Hormone) which is going to help with overall muscle growth.
-You want to eat high in protein food's such as Chicken/Steak/Eggs best sources of lean protein.
Workout Routine/Tips (Gaining Muscle & Size)
--------------------------------------------
This is just my routine which will take a gym membership.
(Monday *Legs & Abs*)
*Squating With Straight Bar
*Calf Raises
*Leg Press Machine
*Leg Extentions Machine
*Hamstring Curl Machine
For abb's I use the workout below.
[ Register or Signin to view external links. ]
(Tuesday *Chest & Triceps*)
*Dumbell Press Flat Bench>Incline
*Bench Straight Bar
*Dumbell Flys Flat Bench
*Chest Press Machine
*Tricep Dips Weighted
*Tricep Pull Down's
*Close Grip Bench
*Skull Crushers
(Wednesday *Back & Biceps*)
*Lat Pulldowns
*Deadlifts
*Bent Over Rows
*Dumbell Rows
*Pull Ups
*Standing Bicep Curls
*Sitting Preacher Curls
*Hammer Curls
*Bar Curls
(Thursday *Shoulders & Abbs*)
*Shoulder Press Dumbells
*Standing Shoulder Press Bar
*Straight Bar Shrugs
*Front and Side Deltoid Raises
For Abb's [ Register or Signin to view external links. ]
(Friday *Anything You Like*)
Personally I like to do the following.
*Deadlifts
*Bicep Preacher Curls
*Tricep Pull Downs
*Chest Press Dumbells
But don't forget to get plenty of sleep and eat well for all the hard work you put in to show!
Then have the weekend off and have fun!
Also here's a custom workout playlist I use feel free to take some songs.
--------------------
Pump up songs
*Kraddy - Android Porn
*Tempa T - Next Hype
*Headhunters - The Sacrifice
Workout songs
*Jay Z & Kanye West - *****'s In Paris
*Max B.Grant - No Good
*Nero - Innocence
*Roy Jones - Can't Be Touched
*Shogun - Skyfire
*Tiesto Ft Sneaky Sound System - I Will Be There
*W&W - Alpha
*Swedish House Mafia - One
*Kanye West - Mercy
*Ingrosso & Alesso - Calling (Losing My Mind)
*Hard Trance - The Virus
*Eminem - Till I Collapse
*DMX - Party Up In Here
*DJ Cammy & DJ Vance - Holding Me, Kissing Me
*Dark Oscillators - Superstar DJ
Cool Down
*Armin Van Buuren - Hold On To Me
John O'Callaghan - Find Yourself
If your embarrassed to leave a reply on here just pm I'll get back to you as soon as I can to help.
Basic things you need to know and do.
-------------------------------------
*Getting fit is roughly 65% Diet and 35% Your workout.
*You need to know what you want to achieve (Loose weight,Gain muscle,Increase Muscle Density etc..)
*Find an inspiration (helps alot).
*Get yourself a gym membership or weight's(Gaining Muscle).
*Set yourself a target or goal.
*Be dedicated.
*Take pictures of yourself monthly, nothings better than going through pictures and seeing the difference over time.
*Be patient.
Diet
------
If your wanting to do anything to do with fitness diet is key it's going to help you achieve you goal faster and make it easier.Now here's just my tips on what I did for the following.
Loosing Weight
--------------
-First of all your going to want to find your current calorie intake, then your going to slowly reduce it don't go crazy with dropping the amount you don't want to shock your body.
-Personally I have days with low carbs and high lean protein foods and a day fast.
-Drink plenty of water around a gallon and a half or drink plenty of green tea be careful not to over do it though.
-You want to increase the amount of meals you eat per day instead of the traditional 3 meals it should be around 4-7 but you want the meals to be small portions only enough to take away hunger not so much you feel bloated.
-Eat as little sugar foods or none at all if possible, avoid all processed foods also.
Supplements
---------------------
Key thing to know supplements aren't miracle worker's as the word means just helps you out if used correctly.
For example to keep my metabolism high I eat around 5-6 meals a day and say during school were I can't have a good healthy meal 'll have a portion of fruit and a protein shake(This is making up to a meal.
Now here's some supplement's I've used and think are worth the money also all will be found at [ Register or Signin to view external links. ] .
Whey Protein
This will help if your trying to gain some weight and size.
Creatine Monohydrate
This helps fuel your muscles and from my experience while taking the supplement I grew in size quickly but after stopping my gains slowed and maybe even decreased slightly.
These are only 2 supplements I recommend as any other's you shouldn't need like weight loss pills or shakes good diet and plenty of cardio does the job.
Workout tips (Loosing Weight)
-----------------------------
You want to do mainly cardio this is the ultimate kind of excersise for burning that fat best types I think are below.
*Skipping
*Running
*Metafit Workout/ Link - [ Register or Signin to view external links. ]
*Go a walk.
*If your lifting weights you want to do as many compound(More than 1 muscle group working at once) excersises as possible.
Gaining Muscle
---------------
-First of all you don't want to be a curl monkey don't think you can get big arms from only doing bicep curls because it's your triceps that make 1/3 of your upper arm.
-You diet is critical you can allow yourself to raise your calorie intake if your skinny already but be careful not to over do it.
-You want to do heavy weight's were you can only do between 3-7 reps.
-You always want to do legs even if you only want a big upper body legs are the biggest muscles in your body and working these with heavy weights, and therefore if there the biggest they'll release the biggest amount of teltestrone(Male Hormone) which is going to help with overall muscle growth.
-You want to eat high in protein food's such as Chicken/Steak/Eggs best sources of lean protein.
Workout Routine/Tips (Gaining Muscle & Size)
--------------------------------------------
This is just my routine which will take a gym membership.
(Monday *Legs & Abs*)
*Squating With Straight Bar
*Calf Raises
*Leg Press Machine
*Leg Extentions Machine
*Hamstring Curl Machine
For abb's I use the workout below.
[ Register or Signin to view external links. ]
(Tuesday *Chest & Triceps*)
*Dumbell Press Flat Bench>Incline
*Bench Straight Bar
*Dumbell Flys Flat Bench
*Chest Press Machine
*Tricep Dips Weighted
*Tricep Pull Down's
*Close Grip Bench
*Skull Crushers
(Wednesday *Back & Biceps*)
*Lat Pulldowns
*Deadlifts
*Bent Over Rows
*Dumbell Rows
*Pull Ups
*Standing Bicep Curls
*Sitting Preacher Curls
*Hammer Curls
*Bar Curls
(Thursday *Shoulders & Abbs*)
*Shoulder Press Dumbells
*Standing Shoulder Press Bar
*Straight Bar Shrugs
*Front and Side Deltoid Raises
For Abb's [ Register or Signin to view external links. ]
(Friday *Anything You Like*)
Personally I like to do the following.
*Deadlifts
*Bicep Preacher Curls
*Tricep Pull Downs
*Chest Press Dumbells
But don't forget to get plenty of sleep and eat well for all the hard work you put in to show!
Then have the weekend off and have fun!
Also here's a custom workout playlist I use feel free to take some songs.
--------------------
Pump up songs
*Kraddy - Android Porn
*Tempa T - Next Hype
*Headhunters - The Sacrifice
Workout songs
*Jay Z & Kanye West - *****'s In Paris
*Max B.Grant - No Good
*Nero - Innocence
*Roy Jones - Can't Be Touched
*Shogun - Skyfire
*Tiesto Ft Sneaky Sound System - I Will Be There
*W&W - Alpha
*Swedish House Mafia - One
*Kanye West - Mercy
*Ingrosso & Alesso - Calling (Losing My Mind)
*Hard Trance - The Virus
*Eminem - Till I Collapse
*DMX - Party Up In Here
*DJ Cammy & DJ Vance - Holding Me, Kissing Me
*Dark Oscillators - Superstar DJ
Cool Down
*Armin Van Buuren - Hold On To Me
John O'Callaghan - Find Yourself
If your embarrassed to leave a reply on here just pm I'll get back to you as soon as I can to help.
#2. Posted:
Status: Offline
Joined: May 22, 201014Year Member
Posts: 960
Reputation Power: 38
Status: Offline
Joined: May 22, 201014Year Member
Posts: 960
Reputation Power: 38
not to come across pretentious, but there's a few things i want to correct, because there's some things that need amendments.
getting fit isn't 65% diet and 35% your workout. there's no way that those percentages can be generated. your diet for the most part indicates your health and your orkout indicates your fitness for the most part, fitness and health are both different things.
fitness being your ability to perform rigorous exercise with as little physical output as possible, and health being the level of functional efficiency. it's 100% nutrition and training, you can't have health and fitness without one or the other.
as for finding caloric intake and slowly reducing yes that can work however a more efficient method is to simply calculate tdee and deduct from there. preferrably using mifflin-st joer equation. it can be found here.
[ Register or Signin to view external links. ]
eating regulary doesn't keep your metabolism 'high' there is no magically accelerated process from meal frequency. eat as frequent or less frequent as you want, either way you'll lose weight at the same rate. however the reason people believe it works is because it prevents someone from craving and when someone craves they are more likely to eat more taking them over their caloric intake making it a surplus rather than a deficit.
the only benefit from frequent eating is the aforementioned and that insulin levels will remain stable.
i wouldn't say you should avoid processed foods, i agree they are not favourable however when eating so called 'clean' the small amount of 'bad' foods are life savers in the sense they help mentally and prevent bland meals becoming tedious. i personall consume 5-10% of my caloric intake from foods i enjoy whether i be bulking or cutting. it has no negative effect whatsoever, as long as it doesn't go over my allowance of protein, carbohydrates, fats or total caloric intake.
where you say only heavy weights 3-7 reps, yes that's applicable in some respects however some muscles are composed p[rimarily by fast twitch and slow twitch fibres, which in return respond better to alternat repetition ranges, for example hamstring respond better to heavy weight lower reps 4-8 reps, and the quadriceps for the most part respond better to 8-15+ either way 3-7 reps will stimulatye hypertrophy to a more than satisfactory rate.
also when you said teltesterone, i figure you intended to say 'testosterone'.
*legs and abs
personally here i'd add another hamstring exercise for balance, dumbell or barbell romanian or stiff-legged deadlifts. the routine is too quad dominant.
*chest and triceps
drop a chest exercise and a tricep, the volume isn't really needed, start with a compound barbell movement so flat, decline or inline press and use the dumbbell pressing as your auxillary movement, for higher repetitions. drop the chest press machine or dips. close-gripped bench, skullcrushers and tricep pressdowns are enough to adequately stimulate all 3 tricep heads.
*back and biceps
put the deadlifts first, they'll stimulate all the small muscles of the back, preparing them for the following lifts, preferrable you want deadlifts first as thery require the most energy output. drop a bicep exercise, you don't need that much elbow flexion. hammer curls and barbell curls is enough maybe ebnough push it with preacher curls.
*shoulders and abs
you don't really need a barbell shoulder press due to the anterior deltoid being stimulated alot through your chest pressing, but it still can have a place in the routine, put it before the dumbbell press as dumbbell shoulder press predominantly stimulates the medial head of the deltoid. keep the shrugs and side raises. drop the front raises and perform face-pulls or rear deltoid flies, rear deltoids are important for correct posture and are completely neglected in this routine, they are only stimulated secondry from the back movements.
again, i don't want to come across like an arse, but from many years of experience and knowledge and education around these fields, i just want to help.
getting fit isn't 65% diet and 35% your workout. there's no way that those percentages can be generated. your diet for the most part indicates your health and your orkout indicates your fitness for the most part, fitness and health are both different things.
fitness being your ability to perform rigorous exercise with as little physical output as possible, and health being the level of functional efficiency. it's 100% nutrition and training, you can't have health and fitness without one or the other.
as for finding caloric intake and slowly reducing yes that can work however a more efficient method is to simply calculate tdee and deduct from there. preferrably using mifflin-st joer equation. it can be found here.
[ Register or Signin to view external links. ]
eating regulary doesn't keep your metabolism 'high' there is no magically accelerated process from meal frequency. eat as frequent or less frequent as you want, either way you'll lose weight at the same rate. however the reason people believe it works is because it prevents someone from craving and when someone craves they are more likely to eat more taking them over their caloric intake making it a surplus rather than a deficit.
the only benefit from frequent eating is the aforementioned and that insulin levels will remain stable.
i wouldn't say you should avoid processed foods, i agree they are not favourable however when eating so called 'clean' the small amount of 'bad' foods are life savers in the sense they help mentally and prevent bland meals becoming tedious. i personall consume 5-10% of my caloric intake from foods i enjoy whether i be bulking or cutting. it has no negative effect whatsoever, as long as it doesn't go over my allowance of protein, carbohydrates, fats or total caloric intake.
where you say only heavy weights 3-7 reps, yes that's applicable in some respects however some muscles are composed p[rimarily by fast twitch and slow twitch fibres, which in return respond better to alternat repetition ranges, for example hamstring respond better to heavy weight lower reps 4-8 reps, and the quadriceps for the most part respond better to 8-15+ either way 3-7 reps will stimulatye hypertrophy to a more than satisfactory rate.
also when you said teltesterone, i figure you intended to say 'testosterone'.
*legs and abs
personally here i'd add another hamstring exercise for balance, dumbell or barbell romanian or stiff-legged deadlifts. the routine is too quad dominant.
*chest and triceps
drop a chest exercise and a tricep, the volume isn't really needed, start with a compound barbell movement so flat, decline or inline press and use the dumbbell pressing as your auxillary movement, for higher repetitions. drop the chest press machine or dips. close-gripped bench, skullcrushers and tricep pressdowns are enough to adequately stimulate all 3 tricep heads.
*back and biceps
put the deadlifts first, they'll stimulate all the small muscles of the back, preparing them for the following lifts, preferrable you want deadlifts first as thery require the most energy output. drop a bicep exercise, you don't need that much elbow flexion. hammer curls and barbell curls is enough maybe ebnough push it with preacher curls.
*shoulders and abs
you don't really need a barbell shoulder press due to the anterior deltoid being stimulated alot through your chest pressing, but it still can have a place in the routine, put it before the dumbbell press as dumbbell shoulder press predominantly stimulates the medial head of the deltoid. keep the shrugs and side raises. drop the front raises and perform face-pulls or rear deltoid flies, rear deltoids are important for correct posture and are completely neglected in this routine, they are only stimulated secondry from the back movements.
again, i don't want to come across like an arse, but from many years of experience and knowledge and education around these fields, i just want to help.
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#3. Posted:
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Joined: May 22, 201014Year Member
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bump. so the author views this post.
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#4. Posted:
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If you're working out and lifting weights you want to increase caloric intake...
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#5. Posted:
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When working your thighs on a machine, like leg extension. The thigh reacts better to a high number of reps rather than the usual 4-7.
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